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Training Log Archive: Saryyyzzz

In the 7 days ending Jan 20:

activity # timemileskm+m
  Strength3 2:03:00
  Core strength 3 1:32:07
  Yoga1 1:30:00
  Running2 53:36 4.8(11:10) 7.72(6:56)
  Stretching2 25:00
  Total5 6:23:43 4.8 7.72

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Saturday Jan 20 #

Core strength 47:07 [3]

Half hour headstand and handstand practice for coordination, balance, strength
leg and shoulder lifts 30 reps straight leg 30 reps bent leg
30 reps 2 sets Russian twists
so reps 2 sets bicycles
20 reps 3 sets pelvic lifts
on knees, partner holds feet, lean forward as far as possible with core strength, then fall to push up, push all the way back up to knees 10 reps 3sets
on hands an knees, leg lift 20 each leg

Strength 20:00 [3]

Bench press 50lb then 40lb 60x
Lat pull 50lb then 40lb 60x
60 triceps 40lb
60 bicep curls 50lb

Friday Jan 19 #

Yoga 1:30:00 [3]

yoga class

Tuesday Jan 16 #

Core strength 25:00 [3]

30 bent leg and shoukder lifts
30 straight leg and shoulder lifts
Bicycles 15reps 3sets
15 reps scissors 4 sets
15reps rock climbers 3 sets
Crutches to opposite knee and normal crutches 15rep 3 sets
Pelvic lifts 15 3 sets
Leg raise hold 30 sec 4 sets
Forearm plank individual leg out to each side 2 rep
Hand plank legs jump out 2 reps
30 crunches

Strength 13:00 [2]

Bench press 40lb 60reps
Lat pulls 50lb 60reps

I went to the gym in my dorm hall and it was soooo crowded that there wasn't much I could do. Also it was late so I wasn't willing to go across campus to the main gym. My arms are pretty sore from a previous workout. Seeing how the arm machines were the only things available in the gym, I did arms again but with lower weight due to the soreness. Overall, it was a pretty unsatisfying work out, but there is always tomorrow!

Stretching 5:00 [3]

stretching legs and hips. I am definitely starting to see an improvement in my flexibility.

Monday Jan 15 #

Running (intervals) 37:51 [3] 3.0 mi (12:37 / mi)

5 mil warm-up jog. (9:35 pace)
22:30 min of intervals total:
45 sec running interval (6 min pace) with 45 sec rest walk in between. Repeat 5x
45 sec running intervals (6:15 pace) with 45 sec in between. Repeat 3x
45 sec running intervals (6:30 pace) with 45 sec in between. Repeat 2x
3 min speed walk cool-down.
5 min jog cool-down (10:50 pace).

Stretching 20:00 [3]

Stretching various parts of legs and hips and back. Worked on handstands and controlled coordination with headstands

Sunday Jan 14 #

Running 15:45 [3] 1.8 mi (8:45 / mi)

Strength 1:30:00 [4]

Triceps 60lb, 30rep, 20rep, 10rep. Shoulders 50lb, 30rep, 20,10. Leg press 50rep 60lb. Leg curl targeting hamstring 60lb 50rep. Biceps 40lb 60rep. Back pull downs 60rep 50lb and 40lb. Leg press 60lb 20 rep then 20lb 20rep each leg. Leg extensions 100reps 40lb and 50lb.

Core strength 20:00 [3]

30 bent leg and shoukder lifts
30 straight leg and shoulder lifts
30 bicycles
15 scissors 4 sets
15 rock climbers 3 sets
Crutches to opposite knee and normal crutches 15rep 3 sets
Pelvic lifts 15 3 sets
Leg raise hold 30 sec 4 sets
Ab machine-15 leg raises 2sets, 15leg raises side middle side

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